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Episode 2516:
Dr. Neal delves into the longstanding investigation into whether freezing fruits and vegetables compromises their nutritional integrity, sharing insightful research findings. Freezing, he explains, is a method to prevent spoilage and slow down oxidation, preserving the nutritional value of produce. He addresses common practices like blanching and the nutritional impact of frozen versus fresh produce, offering practical advice for maximizing nutrient retention during cooking.
Quotes to ponder:
"Freezing fruits and vegetables doesn't just preserve them; it locks in their nutritional bounty, ensuring that vitamin C and many antioxidants remain intact. This process is a testament to the wonders of modern food preservation, marrying convenience with health."
"Blanching vegetables before freezing might seem like an extra step, but it's a crucial dance with heat to ensure they retain their nutritional profile and freshness."
"The true art of preserving the nutritional integrity of frozen produce lies not just in the freezing, but in the careful reheating. Gentle methods like steaming or microwaving with a splash of water can safeguard the vitamins and minerals we rely on."
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[00:01:46] Daily, Episode 2516. And I'm Dr. Neal, your host of the show.
[00:01:51] Welcome back to another Friday show where I answer your questions. On all the other days,
[00:01:56] I read health and fitness blogs to you like an audiobook with permission from the authors, of course.
[00:02:01] Now once a month usually during the first Q&A episode of the month,
[00:02:05] I mention a bit about my background and credentials so you can better understand where my
[00:02:10] perspectives come from. And given this is the first Q&A of the month, it's time. While I have
[00:02:16] always been obsessed with Batman, I wasn't always interested in the things I talk about on this show,
[00:02:22] nutrition, exercise, health and wellness. But being diagnosed with a chronic disease at the age
[00:02:29] of 19 definitely changed my life's purpose. It was at that time I decided to focus my attention
[00:02:36] on helping others so that no one else had to experience a chronic disease diagnosis like I did.
[00:02:42] But in order to do that, I wanted to be sure I had some credibility. This is not meant to be a humble
[00:02:47] brag but instead gain your trust. I received both my master's and doctoral degrees in public health
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[00:03:00] a certified health education specialist and a certified exercise physiologist through the American
[00:03:06] College of Sports Medicine. I've been teaching in higher education for a long time now and I'm
[00:03:12] currently faculty within the California State University System. I've published peer-reviewed
[00:03:18] studies presented at national and international conferences and have been interviewed by over 70
[00:03:25] different media outlets for my expertise on basically everything I talk about on this podcast.
[00:03:31] So again, all of this to say that when I provide my commentary after each episode and I answer
[00:03:36] the questions you send in like today, I hope you feel as though it's coming from a place of truth.
[00:03:43] My only intention is to help you feel your best. Now, I'll let you know how you can send
[00:03:49] in your own question at the end of the show and get a copy of our workbook for free, but for now
[00:03:54] let's hear today's question and start optimizing your life.
[00:04:02] Anne Marie writes,
[00:04:04] Does freezing fruits cause a loss of nutrition?
[00:04:07] Thank you so much for your question Anne Marie. It's hard to believe but scientists have actually
[00:04:12] been studying whether freezing fruits and vegetables leads to a loss in their nutritional quality
[00:04:18] for over 75 years. This means right around the time Superman first was invented, they were studying
[00:04:25] this. All right that's just a nerd fact for me I think. Anywho, this basically means we have
[00:04:31] some pretty definitive answers to this question. What we know is that refrigeration and freezing foods
[00:04:37] helps prevent them from spoiling. That's really the whole point. Food spoil when bacteria grow and
[00:04:43] spread. By lowering the temperature at which foods are stored, we prevent the growth and spread
[00:04:48] of many harmful bacteria. But besides the growth of bacteria, there's another process that happens
[00:04:54] to produce as well. Something called oxidation. When foods are exposed to the air, well specifically
[00:05:01] the oxygen in the air, which is why it's called oxidation, they start to lose some of their nutritional
[00:05:09] value. This is a natural process because if you think about it, just like us, fruits and vegetables
[00:05:14] are exposed to the air all the time and therefore exposed to oxygen all the time.
[00:05:19] Luckily again though, keeping produce at lower temperatures helps slow down this oxidation process.
[00:05:26] Now I should mention that sometimes before produce is frozen, usually vegetables, it's blanched first.
[00:05:33] What this means is that the food is briefly placed in boiling water before being placed in a freezer.
[00:05:39] The purpose of this is to help preserve the food even more by destroying some of the enzymes
[00:05:44] naturally found in the food, the enzymes that make contribute to food spoiling.
[00:05:49] This process is usually performed with vegetables like I said, not so much with fruits.
[00:05:54] Fruits are much more delicate and so blanching them would actually make them
[00:05:57] less likely to survive the freezing process. But it does happen.
[00:06:02] Given all of this, both the dietary guidelines for Americans and the Centers for Disease Control
[00:06:07] and Prevention say that we should aim to consume all types of fruits and vegetables, whether they're
[00:06:12] fresh, dried, canned or frozen just so long as they don't have added fats or sugars.
[00:06:19] When we look at the trends among Americans, we find that most of us consume processed fruits and
[00:06:24] vegetables most often as opposed to fresh. For example, we are much more likely to eat a canned
[00:06:30] tomato product instead of using a whole fresh tomato. So this highlights the importance of your
[00:06:36] question, Ann Marie. If we're not eating as many whole unprocessed fruits and vegetables,
[00:06:41] are we still getting enough nutrients? Luckily, yes. Studies have found that freezing fruits and
[00:06:48] vegetables tends to preserve vitamin C, for example. Now there are differences depending on which
[00:06:54] fruit and vegetable we're talking about. But again, for the most part, freezing preserves vitamin C.
[00:07:01] When it comes to the B vitamins like thiamine, niacin and folate, the results aren't as clear.
[00:07:07] We know that freezing does lead to some losses of these B vitamins, but more studies are needed
[00:07:13] to know whether this is significant. Now, what about those oh so important antioxidants?
[00:07:19] Antioxidants are found in basically all plant-based foods like fruits and vegetables,
[00:07:24] and are believed to protect us from many chronic diseases, everything from dementia to cancer.
[00:07:30] When it comes to both fruit and vegetables, the great news is that freezing does seem to preserve
[00:07:36] many antioxidants. Again, this does differ depending on the fruit, but for the most part,
[00:07:42] antioxidants are preserved when produce is frozen. The real nutrition losses happen during
[00:07:48] the reheating and cooking process. Sadly, it's difficult to say which reheating method is truly
[00:07:54] best for all forms of produce but in general, light and oxygen tend to be produce's worst enemies.
[00:08:02] So, when you're reheating frozen vegetables or even frozen fruit, for example,
[00:08:07] the trick is to be sure they're heated with water. For example, adding a quarter cup of water
[00:08:12] to your frozen produce when heating them in a microwave can still preserve many of the nutrients.
[00:08:18] You could also reheat your frozen produce using boiling methods because that also involves water.
[00:08:24] Now here's another trick. Even after heating, don't throw out the water. Instead,
[00:08:30] that same water you used to reheat the frozen fruits and vegetables in could be used to flavor
[00:08:35] some of your other dishes or in the case of vegetables, you can make a soup out of it.
[00:08:39] This is because many nutrients lost during the heating process get submerged in the water.
[00:08:45] So if you end up consuming the water, you'll still get those nutrients.
[00:08:49] If you don't like the idea of microwaving, steaming, stir frying and again boiling are good alternatives.
[00:08:55] In fact, steaming leafy greens can make their vitamins and minerals more absorbable too.
[00:09:01] I realized that steamed vegetables may bring up images of hospital or cafeteria food,
[00:09:06] but that's only because those places didn't get creative with their cooking methods.
[00:09:11] For example, instead of using water as the source of steam, use vegetable, chicken or beef stock.
[00:09:17] This will help bring in some extra flavor. Don't forget, you are allowed to season after your
[00:09:22] vegetables are done cooking too. Now one of my favorite things to do after cooking
[00:09:27] is to give them a little drizzle of olive oil and a generous dusting of dried Italian herbs on top.
[00:09:37] Thank you so much again for the question, Anne-Marie. Now if you want a physical copy of our
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[00:10:45] another Q&A edition of Optimal Health Daily. Thank you so much for listening every day and all
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